Complete 10 Week No-Gym Workout Program for Women

No-Gym workout goes for those women who don’t have or think they don’t have time to spend an hour and a half into the gym.

I want to tell you that I understand you, but now you don’t have an excuse anymore.

The workout program you’ve been waiting for is here.

And do you know what the best thing about it is? – We won’t charge you anything for it.

It’s completely free, and you will be able to get your body fit in 10 weeks.

But, you have to work for it.

It’s a routine you need to perform from Monday to Friday.

Saturday and Sunday are scheduled for rest, but I would recommend you doing yoga because it will be good for your body and health.

Complete 10 Week No-Gym Workout Program for Women
Diary of a Fit Mommy

Let me prepare you for what comes next. You need to have the right mind before you start with this fantastic no-gym workout program.

First of all, you need to water-ise yourself. Drink plenty of water. 2-3 liters per day is enough to relieve your body from toxins and help the “getting fit” process.

Fruit infused waters are the best.

Start balancing your meals. Focus on enough proteins, carbs, and fat. That’s the primary focus. Keep your calorie intake on the superior level, and you are ready to go.

Now when your mind is on the same page with your workout, let’s start with the program.

Monday

  • 20 Squats
  • 15-Second Plank
  • 25 Crunches
  • 35 Jumping Jacks
  • 15 Lunges
  • 25-Second Wall Sit
  • 10 Sit Ups
  • 10 Butt Kicks
  • 5 Push Ups

Tuesday

  • 10 Squats
  • 30-Second Plank
  • 25 Crunches
  • 10 Jumping Jacks
  • 25 Lunges
  • 45-Second Wall Sit
  • 35 Sit Ups
  • 20 Butt Kicks
  • 10 Push Ups

Wednesday

  • 15 Squats
  • 40-Second Plank
  • 30 Crunches
  • 50 Jumping Jacks
  • 25 Lunges
  • 35-Second Wall Sit
  • 30 Sit Ups
  • 25 Butt Kicks
  • 10 Push Ups

Thursday

  • 35 Squats
  • 30-Second Plank
  • 20 Crunches
  • 25 Jumping Jacks
  • 15 Lunges
  • 60-Second Wall Sit
  • 55 Sit Ups
  • 35 Butt Kicks
  • 20 Push Ups

Friday

  • 25 Squats
  • 60-Second Plank
  • 30 Crunches
  • 55 Jumping Jacks
  • 60 Lunges
  • 45-Second Wall Sit
  • 40 Sit Ups
  • 50 But Kicks
  • 30 Push Ups

Saturday

  • Yoga or Rest

Sunday

  • 30 Minutes Meditation or Rest

Do you think you can commit to this?

I want the comments section to be fulfilled with all of you who are going to perform this fantastic no-gym workout program.

Don’t forget to share this with all your friends. They’ll need it!

Source:

Natural Healthy Team
Health Team Advisor

61 Comments

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  1. This is my third week, I do the routine twice each night. I’m also on a low calorie diet but I’m shedding the kilos and I think this is helping build tone where the fat is disappearing from. So easy to follow and I love it.

    • Hi Keisha, thanks for the comment.

      The complete workout is not as easy as it looks. It requires great effort and will get you sweating right away. You are right. Once you get the synchronization, you are going to feel and look awesome!

  2. I am loving this so far! Leaves me sweating and sore and takes up so little time, i have no problem fitting it into my daily routine. Cant wait to see what my progress looks like after a few weeks!

    • Wonderful Rachel.

      I’m really glad that you love it! The soreness means that your body is responding well to these exercises. I can’t wait to see your progress, as well!

    • Hello Ashley,

      That’s your choice. The minimum is one set with small to no pause between them. However, if you feel you can do another round, go for it!

    • exactly what it sounds like…you kick your foot to your butt, fast…kind of like jogging in place, but really kicking your leg/foot foot up/back; so your heel touches your butt 🙂

    • exactly what it sounds like…you kick your foot to your butt, fast…kind of like jogging in place, but really kicking your leg/foot foot up/back; so your heel touches your butt 🙂

    • exactly what it sounds like…you kick your foot to your butt, fast…kind of like jogging in place, but really kicking your leg/foot foot up/back; so your heel touches your butt 🙂

    • Monday
      ◦20 Squats
      ◦15-Second Plank
      ◦25 Crunches
      ◦35 Jumping Jacks
      ◦15 Lunges
      ◦25-Second Wall Sit
      ◦10 Sit Ups
      ◦10 Butt Kicks
      ◦5 Push Ups

      Tuesday
      ◦10 Squats
      ◦30-Second Plank
      ◦25 Crunches
      ◦10 Jumping Jacks
      ◦25 Lunges
      ◦45-Second Wall Sit
      ◦35 Sit Ups
      ◦20 Butt Kicks
      ◦10 Push Ups

      Wednesday
      ◦15 Squats
      ◦40-Second Plank
      ◦30 Crunches
      ◦50 Jumping Jacks
      ◦25 Lunges
      ◦35-Second Wall Sit
      ◦30 Sit Ups
      ◦25 Butt Kicks
      ◦10 Push Ups

      Thursday
      ◦35 Squats
      ◦30-Second Plank
      ◦20 Crunches
      ◦25 Jumping Jacks
      ◦15 Lunges
      ◦60-Second Wall Sit
      ◦55 Sit Ups
      ◦35 Butt Kicks
      ◦20 Push Ups

      Friday
      ◦25 Squats
      ◦60-Second Plank
      ◦30 Crunches
      ◦55 Jumping Jacks
      ◦60 Lunges
      ◦45-Second Wall Sit
      ◦40 Sit Ups
      ◦50 But Kicks
      ◦30 Push Ups

      Saturday
      ◦Yoga or Rest

      Sunday
      ◦30 Minutes Meditation or Rest

  3. I start tomorrow. Determined to get healthy. I’ved already started the healthy diet now to add the exercise component. I guess I better take a Day 1 photo. Yikes!!

  4. Started this today and have committed to doing it daily for AT LEAST 10 weeks. I even blogged about it. 🙂 http://ayankeeinrebelclothes.com/making-changes/ I’ll be only doing one rep for the first week, but, once I feel less winded and lethargic, I’m planning to do each routine twice. Hopefully it’ll give me the inspiration to actually get to the gym and work out even harder. I need to be a better role model for my little boy. 🙂

  5. Hi there! I started this program on Monday. So far so good. Although, I realize today and tomorrow are the hardest days, lol. Anyway, thank you for sharing, I can’t wait to feel the benefits. Oh and I hope I can work up to twice a day. I didn’t go there until I read the comments. That will now be my goal, to work up to twice a day 🙂

      • So it is Wednesday now of my second week. Love this routine, and Friday wasn’t as bad as I thought it would be. I think next week I will do Monday and Tuesday twice. Anyway, I just wanted to give you an update.

  6. I started this today and I am way out if shape. I had a baby 5 months ago and its time to get my old body back. I couldn’t get thru some repetitions all the way and had to rest. I am hoping this workout will get me on the right path! Do you do it only once a day? Thanks for helping!

  7. Just finished Fay 1! I am breathing hard, that was harder than I thought it would be, which tells me it’s been too long. But, it is a fast enough work out, that there is NO excuse to not just knock it out! Totally plan on being back for Day 2…and 3…and…

  8. I am starting today. I am normally a fit person who works out 5-6 days a week. I have been sidelined for about six months and this will be perfect to get started. I need to lose the weight that was gained and what a great way to start.

  9. Starting tomorrow! Nurse/mom of 3 who is busy, busy. I need to take care of MYSELF as well and I think this doable program. I’ll update ya!

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